Returning to Food
Returning back to food after completing an elemental diet can feel intimidating. You’ve made it so far – we understand you don’t want to sabotage all the hard work you just did to finally feel better. We are here to help you.
Reintroducing Foods After an Elemental Diet
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We've compiled a list of helpful tips on how to return to solid foods mindfully, and in a way that should help you sustain balance of your gut microbiome and work to reduce the chances of a future flare-up. Below, you'll also have the opportunity to download our full seven-day food transition guide, meal plans, and bonus recipes.
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For even more detailed information and food specific guidance, we recommend visiting our sister company Good LFE. Or for the most individualized approach, work with a registered GI dietician to make a plan best tailored to your specific nutritional needs.
General Tips
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Check in with your doctor:
Depending on your condition, they may advise for follow-up tests, such as a breath test, to check your GI function. Depending on the results, some patients may require more time on the elemental diet after the initial course. This is also a great time to speak with your doctor about any recommended follow up protocols or additional therapies to help sustain remission.
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Skip the blender:
You do not need to start with just broth, or puree any of your first meals. It’s best to reintroduce solid foods right away to “wake up” the gut after its rest and recovery. We suggest starting with a small group of low-fat, low-fiber foods in their simplest forms.
On the first few days, start with light easy-to-digest food such as eggs, sourdough toast or French baguettes, turkey or tuna sandwiches, lean poultry, fish, pork, rice (white, jasmine or sushi), potatoes, pasta, and noodles.
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Meal spacing:
Space meals at least four hours apart to give your digestive system enough time to finish processing each meal. Every few hours, the GI tract experiences contractions, known as “cleansing waves,” in order to clear out undigested food and bacteria. Snacking interferes with this natural cleaning cycle and should be avoided.
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Start with small portions:
During a liquid diet, your stomach may shrink in size. Start with small portions and gradually increase them as you observe how your body responds.
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Stay hydrated:
Adequate hydration is essential for digestive health. Drink plenty of water to support your body’s digestive processes.
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Chew food slowly:
Chewing stimulates your body’s digestive enzymes and secretions, and the more you chew, the more you tell your brain to switch the gut on and process your food.
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Partial elemental transition:
Smaller portions, combined with spacing meals hours apart, can leave people feeling hungry. You may want to consider using mBIOTA Elemental™ shakes as supplemental nutrition to keep your calorie count and energy level up during the first few days of transitioning back to solid food.
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Hold off on trigger foods:
Wait at least one week to reintroduce any foods that would previously trigger your symptoms. Introduce these gradually and one at a time, monitoring for any side effects. If you experience any side effects from a particular trigger food, remove it from your diet for a week and then try it again once more. If you still experience side effects, continue to abstain from that particular ingredient. If you have a known food allergy, do not reintroduce that food without consulting your doctor.
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Keep a food journal:
Track what you eat and how you feel afterward to help you identify foods that should be avoided, or introduced more gradually.
Remember, everyone is different...
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The gut microbiome can be as personal as a fingerprint, and experiences returning to solid foods will vary. Some people might notice larger and softer stools during the transition, while others don’t. Some people will feel full quickly during meals, while others will not. It’s also common to experience some temporary bloating. It can take up to two weeks for a GI system to fully adjust to eating food again, so be patient with your body during this time.
However, if you experience any ongoing discomfort or worsening symptoms, seek advice from a health care professional to rule out underlying issues or consider dietary modifications.
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Download Our Guide for Returning to Solid Foods
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To ease your transition back from an elemental diet, we’ve created a set of general guidelines for returning to solid foods, including when to reintroduce specific food types, a detailed meal plan for your first seven days, and bonus recipes developed by a registered dietician.
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Developed in partnership with GI dietitian, Robin Berlin, RDN, this guide follows the principles of the Low Fermentation Eating (LFE) diet. As always, check with your health care provider before starting any new diet protocol to make sure it suits your individual needs and diagnosis.
About Low Fermentation Eating (LFE)
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After your body has adjusted to eating solid foods again, we recommend sticking with a Low Fermentation Eating (LFE) diet for the best chance at sustained remission.
Developed by Dr. Mark Pimentel and Dr. Ali Rezaie, the LFE diet is a less-restrictive, nutritionally sustainable eating plan designed for anyone diagnosed with SIBO, IBS, or who struggles with a sensitive gut. Learn more about the LFE diet at GoodLFE.com
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Better Taste. Better Results.
A truly palatable Elemental Diet is finally here.